thesleepcompany

We have always heard about the story of successful billionaires, world leaders, and influencers who gave extra credit for their success to their habit of rising early at 4 am. It has made us wonder why anyone leaves that cozy bed and warm comforter to go out in the cold and dark when not even the sun has risen. 

Also, since childhood, we have often heard from our elders that “A man who goes to bed and gets up early is healthy, affluent, and intelligent. ” However, following it becomes difficult for many due to their love for those extra hours spent snoozing out on the comfortable and plush mattress

So here is the list we have penned down for you to realize various benefits you can get out of rising early at 4 am. 

Benefits of early rising

Though early rising seems like a tedious and hectic task, the benefits you get out of it are numerous. Such as, 

Adequate night sleep

Early risers tend to sleep early as they feel tired rather than staying awake late at night watching movies or overthinking. Also, waking up early at 4 am helps your circadian rhythm to coordinate with actual daylight, which further enhances the actual release of hormones correctly. 

Also, Going to bed early might boost your energy and attitude. This helps you finish all four-six sleep cycles in time and wake up feeling refreshed.

Me-time

Early risers get extra hours in hand compared to late risers. They can use these extra hours to get their work in time and enjoy some me-time by following their passion, hobbies, and other dreams. 

Also, according to scientists, we feel sleep inertia, where our brain fails to work at total capacity in the first few hours after waking up and feeling a sleep-induced fog. As a result, your productivity and energy levels will skyrocket once you start modifying your habits.

Healthy metabolism

Rising early makes you inclined towards eating breakfast healthy. This further drives you to follow a proper food eating habit followed by lunch, snack, and dinner. Eating a healthy breakfast gives you an energy boost that improves your productivity throughout the day. 

Also, when you eat on time, your metabolism and digestion system improves, further improving your overall health. 

Glowing skin

Beauty sleep is a time-tested way of helping your skin appear younger and healthier. Poor or erratic sleep patterns can result in lines and wrinkles, creases, eye bags, and skin problems. While you sleep, your skin cells rejuvenate, repairing UV damage and boosting collagen and blood flow. Getting up early also allows you

to enjoy your skincare regimen. In addition, it further increases your chance of gaining early sunlight, which provides a good amount of vitamin D. 

Improved productivity

Early risers have extra hours in their hand, which they can use in various ways to organize their schedule and get extra work done compared to late risers. 

Waking up early might help you evaluate your goals with a clear and peaceful mind. Plan your day ahead of time by making a to-do list, keeping a notebook, or using a planner are great ways to present yourself and earn extra brownies.

Healthy mental and emotional state

According to studies, early risers have superior mental and emotional health indicators. They are upbeat, content, and hopeful about their circumstances and achieving life goals.

Also, it decreases the risk of mental and emotional diseases, which are more common in individuals who sleep late and wake up late. Finally, starting the day early is also an excellent approach to reducing stress and anxiety due to insufficient hours to finish tasks.

Less traffic

Getting up early also provides you ample time to get dressed appropriately and fewer commuting issues while traveling to work.

Also, waking up early allows you to leave the house earlier for the office, school, or college. Furthermore, less traffic leads to a more upbeat and hopeful outlook on the day and less pollution.

Tips for waking up early in the morning

Every habit requires some effort to get used to, and waking up early may need a little bit more effort to be as successful as those rich people. 

So here are some tips to get yourself in the habit of rising early.

Look for inspiration

Everyone requires inspiration to start their journey toward success. Therefore, find the inspiration you will look forward to when you wake up, such as a favorite breakfast, book, or new hobby you have wanted to pursue for a long time. 

Also, start rewarding yourself daily for establishing healthy habits.

Start small

Implementing good habits doesn’t mean starting on the first day, as it might bring unwanted health issues. Therefore, it began with minor changes to get your body clock used to a routine.

For example, if you’re used to getting up in the afternoon, don’t begin by waking up before dawn. Instead, you can start making 30 minutes to an hour of change and gradually step further. 

Try out a routine

Creating a schedule is an effective strategy that helps you gain a healthy and prosperous life. Also, it makes you feel in charge of your life and enables you to complete your work before the deadline if you know your sleep and wake time. 

Therefore, create a sleep-wake schedule beforehand and stick with it even on holidays. Also, don’t forget to add some me time to relax and enjoy.

Follow good sleep hygiene

Good sleep hygiene is essential to wake up early and maintain a healthy lifestyle. Good sleep hygiene includes habits such as

Bottom Line:

Finally, to make early rising a lifetime habit, you need to be patient, consistent, and kinder towards yourself. Like diet and exercise, cheat days are vital to adjusting to routine for a healthy and bright future.

We spend maximum time in the student phase, which begins almost as soon as we reach age 5. However, due to increased competition and career-oriented parents, the age of schooling has been reduced to 3. Though at that age, students are not given much of a study but instead trained to get used to school life, for three years old, it is indeed a burden. Sometimes, a lot. 

Albeit the pressure given by schools, kids also are pressured by parents, relatives, and society to learn beforehand and get a head start in the rat race of life. All this pressure only keeps increasing as they grow old, and they are required to spend a maximum amount of the day in school learning new things and back at home revising them. Another added pressure on students’ heads is extra classes for studies and extracurricular activities. 

All in all, students are fully packed throughout the day and shoulder the pressure of education and competition so much that it starts affecting their sleep. 

Sleep, which is essential for the overall growth of the person, along with food, and exercise, becomes the easy prey of this rising pressure in students’ lives and, if not taken care of, can create a significant health crisis for them. 

Importance of sleep management for students

A night of adequate sleep is crucial for everyone, especially students. Students fall under the age group of 5 to 20, which are also the years of growth and learning. 

Students need to learn lots of things such as languages, mathematics, history, and science. It also includes physical activities like sports, exercises, and extracurricular activities, such as dancing and arts. As well as, they just aren’t supposed to learn but need to compete against other students, appear in exams, earn the best grades and be able to select their dream career. 

When students get those peaceful and quality hours spent sleeping on the comfort of the mattress, it helps them improve many things, such as their immune system, memory, concentration, mental, emotional, physical strength, and academic performance.

How much sleep do students require?

Every age group needs different amounts of sleep, including naps and night sleep.

Tips for managing sleep hours 

Though it is easy for preschoolers or school students to get enough sleep along with studies and other activities, it becomes difficult as they grow due to increased hours of school, extra classes, study, and other activities. Therefore it becomes essential to manage the sleep hours and create a proper routine to squeeze everything in those 24 hours without missing anything and ruining health.

Here are some dos and don’ts of sleep management for students.

Do’s

Sleep schedule

It is very important amongst everything else. Regular sleep and wake time will help students segregate their 24 hours properly and give adequate time to everything such as school, class, homework, projects, extra activities, and free time to relax. They also should follow the sleep-wake timetable on weekends and holidays to remain habitual. 

Exercise

Exercise is beneficial for health, strength, and overall growth. It also helps your body get exhausted enough to increase the release of sleep-inducing hormones such as melatonin and serotonin in the bloodstream. That will help you fall asleep when you hit the mattress rather than keeping you tossing and turning all night. 

Bedtime routine

Many students fail to fall asleep immediately when they lay on the mattress. Therefore, having a bedtime routine helps them associate these things with sleep. Also, the body sends signals to the brain and visa-versa to fall asleep as soon as they begin their bedtime routine. 

For bedtime routine, students can include reading, listening to music, or meditating for at least 1 hour before bed. 

Daylight exposure

Our body has an internal biological clock called the circadian rhythm. It works according to natural daylight. Therefore, exposure to natural bright light during the day prompts circadian rhythm to work appropriately and corrects the body’s natural sleep and wake clock. 

Therefore, exposure to natural light during the day helps decrease the level of cortisol hormones, and as the day turns into night, the sleep-inducing hormone melatonin level increases. 

Eating habits

Eating healthy and nutritious food is vital to maintaining mental and physical health and improving sleep quality. Also, a proper diet schedule is essential for enhancing kids’ growth. 

There are many food items such as poultry products, vegetables, dairy products, and fruits that have sleep-inducing nutrients such as calcium, vitamins, melatonin, magnesium, and proteins.

Create an ideal bedroom environment

Just like eating, exercising, and routine, it is essential to have an ideal bedroom environment, which includes 

Our body temperature lowers down as we drift deeper into sleep at night. Therefore having an adequate room temperature according to body temperature is vital. Make sure that the room is cooler compared to the extreme temperature. 

For that, you can use a fan and aircon and keep windows open for proper ventilation. Also, you can use the Sleep Company’s mattresses with SnowTec Cooling fabric and SmartGRID technology with 2500 air channels that do not absorb body heat and prevent night sweats, providing sound sleep. 

Many people prefer to sleep on the hard floor, but it may cause joint and back pain in the future. And students at a tender age have a delicate physique which is more prone to get affected. Therefore, a mattress is essential to provide comfort and support to our bodies when we sleep.

You can use a mattress according to your preference for comfort or support. There are many top mattress brands in India that manufacture mattresses specifically for kids and teenagers. Also, you can select the Sleep Company’s SmartGRID mattresses, which are a perfect combination of comfort and support. 

Darkness is essential for good sleep quality. It is because our biological clock or circadian rhythm works according to exposure to daylight. Therefore, when it becomes dark, the cortisol level, which keeps us sharp, declines, and the melatonin hormones, which boost sleep, increase. Therefore, make sure you turn off the lights before falling asleep. Also, use dark curtains to prevent any outside lights from entering the room. 

Don’ts

Just like some do’s, here are some things that students must avoid to achieve a good quality of sleep. 

Avoid blue light exposure.

Blue light exposure is one of the worst enemies of sleep. Blue light emitted from screens such as laptops, mobile, and televisions harm your brain cells and expose you to sleep deprivation. 

Therefore, ensure you avoid screen time at least 30 to 60 minutes before bed. 

Avoid caffeine

Many students consume caffeine in order to remain awake and fresh to complete their studies. However, caffeine works as an energizer, further affecting sleep quality in the long term.

Therefore, make sure that you avoid the consumption of caffeine after the evening and late at night. 

Avoid daytime naps

As kids grow older, they require less sleep time, an average of 8 to 9 hours. And it becomes important to get that sleep at night to improve health. Many of the students tend to take naps during the day due to various reasons. But Day time naps can create problems for night sleep and may keep you awake for long hours. It further creates problems in daily activities. 

Therefore, avoid daytime naps as much as possible. And if you feel too exhausted, then keep your naps to a minimum and not in the late evening. 

Avoid studying in bed.

Our brain has a tendency to memorize and associate things with each other. Therefore, using a bed or mattress where you sleep for other activities may confuse your brain. 

To avoid confusion and ensure that your brain sends signals to your body to fall asleep when you lay down on the mattress, use it only for sleeping. 

Avoid having heavy meals before bed.

Eating junk food or a heavy meal requires enough time for digestion. And if you eat a heavy meal just before bedtime can hamper your metabolism and digestion system, which further can impact your sleep. 

Therefore, make sure you eat a light meal at least two hours before hitting the bed. 

Bottom Line:

Studying is crucial to becoming successful in the future. However, sleep is also vital for overall growth and to make students understand what they learn. 

Sleep management helps students to manage their day appropriately without hampering their sleep, health, and career. 

Hormones are vital in the functioning of the human body. Technically speaking, hormones are the molecules that act as a communicator between the brain and other organs to perform distinct physical and cognitive actions such as growth, reproduction, emotions, hunger, and sleep. In fact, hormonal changes and sleep patterns are interrelated, as one triggers the other, and overall, both bring a drastic change in a person’s physical and emotional health. 

Having sleepless nights can have many reasons, and hormonal changes are one of them, with a significant impact. Therefore, to find a solution to keep hormones in check to get those quality hours of sleep and not just lying on the mattress tossing and turning, it’s essential to know which hormones are responsible. 

Hormones affecting sleep

Cortisol

Adrenal glands produce Cortisol, which is in the kidneys and is best known as the stress hormone. It helps to control your metabolism and minimize inflammation. Also, when Cortisol is released, it elevates your blood sugar levels and blood pressure in anticipation of physical work.

Cortisol production follows the same circadian rhythm as our body. Therefore, it rises in the morning and declines as night comes near. Generally, the rise in Cortisol level makes you wake up early in the morning in a fresh mood. And as the day progresses, the level of Cortisol starts decreasing. The rise in the level of Cortisol usually occurs when you face a stressful situation. Therefore, if you struggle with stress, you may find it difficult to sleep as this emotion increases cortisol levels while lowering melatonin levels

Melatonin

The brain’s pineal gland produces Melatonin, which is well known as the sleep hormone. The production of Melatonin depends on daylight. The darkness causes the pineal gland to produce Melatonin while light stops the production. Melatonin regulates circadian rhythm and helps to manage the sleep-wake cycle. 

The rise in Melatonin leads you to fall and remain asleep at night, while the decline of Melatonin level means sleep deprivation. Multiple reasons can cause an imbalance in Melatonin, such as a rise in Cortisol level, exposure to light during sleep hours, changed circadian rhythm, constant traveling between continents, etc. 

Estrogen

Estrogen or Oestrogen is mainly produced in women’s ovaries, while adrenal glands and fat cells pay small amounts. They are present in both men and women. It is best known as sex hormone or falls in the category of sex hormones whose primary work is related to the reproductive system, menstrual cycle, and other essential functions. Though Estrogen doesn’t directly affect the sleep cycle, it plays a vital role in functioning. 

The level of Estrogen keeps fluctuating during menstrual periods of women. And during menopause, Estrogen levels can slump abruptly, bringing various symptoms such as hot flushes, irregular periods, mood swings, and body pains. This further impacts sleep quality as night flushes can wake you up with excessive sweating. And if your mattress has material with absorbable quality, then changing it with the Sleep Company’s mattress, which has the SmarGRID technology with 2500 air channels, is worth trying.

Progesterone 

Progesterone is another female sex hormone, just like Estrogen. The adrenal cortex, gonads which consist of the ovaries, and the testes produce Progesterone hormones. It helps to maintain the uterine lining in the event of a pregnancy, which is why women have high progesterone levels following ovulating until they gradually fall. Other roles Progesterone plays as neurosteroids, anti-anxiety, and sleep-inducing hormones. 

A drop in Progesterone level during the menstrual periods or menopause highly impacts sleep patterns. Also, low levels of progesterone hormones sometimes mean high levels of Estrogen, which results in mood swings, night flashes, cramping, and fluid retention. It is better to take prescribed medications by the doctors if you face an imbalance in the levels of Progesterone or Estrogen, at that matter. 

Testosterone

Testosterone is a male-dominant sex hormone found in both males and females. The testes mainly produce Testosterone; the hypothalamus and the pituitary gland control it. It plays a significant part in the reproductive system of males and females. It also helps males to manage muscle and bone mass. Like Estrogen and Progesterone, males don’t face an immediate drop in the level of Testosterone, but it declines slowly over the years. 

However, the decline in testosterone level affects your sleep. Since the levels of Testosterone keeps fluctuating during the day while being at the highest peak during REM sleep. Suffering from REM sleep issues can cause issues in Testosterone levels and visa-versa.

Thyroid

Thyroid glands produce thyroxine and triiodothyronine hormones. They are essential for regularizing metabolism, digestive functions, brain development, and emotional behavior. 

The thyroid gland becomes too much activated (Hyperthyroidism) or not activated as required (Hypothyroidism), causing significant hormonal imbalance. However, despite any condition, it does affect sleep patterns. 

While Hypothyroidism makes you feel sluggish and tired, Hyperthyroidism makes you nervous and irritated and increases heart palpitations and sweat bouts. In both cases, it widely affects sleep patterns. 

Also, Hypothyroidism which causes fatigue, can lead many people to sleep apnea. It is better to take medical help in case of thyroid imbalance rather than just home remedies. 

Bottom Line:

Once we know how hormonal imbalance affects your sleep, it becomes vital to take help of things such as dietary changes, exercising, creating a sleep schedule, comfortable sleeping environment along with proper mattresses, ventilation, and darkened surroundings becomes primary. Apart from these home remedies, seeking a doctor’s help is necessary. 

Childbirth is a blissful event in any woman’s life, and for that, they go through a lot of things, from body shape to hormonal changes and insufferable pain during delivery to losing blood. Their struggle does not end at childbirth but continues with the added responsibility of nurturing their little one. 

Though women manage to survive these events happily, they face other consequences like postpartum syndrome or postpartum depression, which causes other health issues. One of the side effects of postpartum syndrome is sleep issues or postpartum insomnia. 

Postpartum struggles and sleepless nights

When a woman goes through a postpartum period, she faces many changes within her body and hormone levels. Post childbirth, levels of progesterone and estrogen that affect the circadian rhythm drop abruptly and disrupt the sleep-wake cycle. It further makes you sleepy during the day and awake at night. 

Besides hormonal changes, many other things affect sleep during the postpartum period and keep you from answering the callings of your beloved mattress. Such as iron deficiency, changed circadian rhythm, stress, anxiety, and nagging pressure of baby care. 

Solutions for Postpartum Insomnia

Though it is difficult to get enough sleep after childbirth, there are many ways you can help yourself to get rid of postpartum insomnia.

Nap when baby takes naps

During the initial days, mothers must be more attentive to the baby’s needs, from feeding them to changing diapers. Though they can get others’ help, when babies wake up they require their mother more than anyone else. It greatly impacts a mother’s sleep routine.

Therefore, it becomes essential for mothers to catch their sleep whenever possible. Taking naps when the baby is asleep is very useful as it helps mothers reduce stress levels and make up for losing a good night’s sleep. 

Meditate

Going through pregnancy and later caring for a baby 24*7 takes a toll on women. Women face depression, stress, and anxiety during the postpartum period, and sleepless nights make it even worse. Meditation or cognitive behavioral therapy helps in situations like depression, stress, and anxiety. 

Regular meditation, mindfulness, or relaxation techniques make women relax their minds and improve their mental strength. 

Make a schedule

After birth, baby’s become vital to their mothers and women’s day revolves around their children. Women need to pay attention to their children first and

other things later. In the initial days, the baby’s schedule is a little bit confused, making the mother remain on her toes. But gradually, it becomes a pattern, and mothers start understanding it better, as when their child sleeps or wakes up or why he is crying. 

Creating a schedule helps women remain better organized and find some me-time to relax and breathe. Mothers can manage their house chores when the baby is sleeping, or they can choose to take a nap for themselves. 

Take help from family and partners 

Being a mother doesn’t mean she is the only one responsible for childcare. It only worsens her situation and nothing else. Therefore, taking help as much as possible is essential. 

Help from a partner, family members, or external services for the child or house chores during postpartum gives women extra relaxing time. If a helper can look after the baby, then new mothers can rest even when the baby is awake and playing. 

Take breaks

Mothers are 24*7 workers, and they are never on leave. While new mothers need to be more attentive, those 24 hours are also sometimes less for them to take care of their babies. In all this chaos, they forget to take some time for themselves and relax, heal, or for hobbies. 

Taking breaks in-between for self-care becomes crucial for new mothers during the postpartum period where they can give time to their hobbies, heal from all postpartum symptoms, and get those extra hours of cuddling on the comfortable mattress. 

Address other issues

Childbirth brings many problems for women, from sleepless nights to weakened bodies. And sometimes, they don’t get enough time to address all these issues as

they prioritize their child’s needs. However, taking care of other problems for a healthy future and life is essential. 

Women go through numerous pain since the time of conception. Carrying a child for nine months brings health issues like back pain, swollen legs, and sleepless nights, and the pain they suffer during delivery is unfathomable. Therefore, during the postpartum period, getting help to reduce all that pain and treat the body back to its previous glory is vital.

Many things can help new mothers get rid of body pain, such as,

Medicines

Most often, doctors prescribe painkillers, vitamins, or antibiotics according to illness. They work as pain relievers, anesthetize, or a curer. 

Food

Healthy food helps you regain energy and nutrients such as calcium, magnesium, iron, and vitamins. Food items such as dairy products, poultry products, dry fruits, and vegetables enriched with different nutritional values provide you with essential nutritions that are healthy, natural, and easily consumable without any side effects. 

Exercise

Post-delivery women need to work on their bodies; for that, they need food and stretch out their muscles to eliminate all that pain. Exercises like yoga help them eliminate pain, lose excess weight, have a freshened mood, and improve sleep quality and strength. 

Mattress

As much as food, medicines, and exercise help you regain all the strength back postpartum, mattresses are essential to provide the necessary support and comfort to sleep adequately without tossing and turning. 

Therefore, buy a mattress that will provide new mothers enough support for back pain, such as an orthopedic mattress. Also, if they sleep with their newborns by their side, then buy a mattress that provides motion isolation to not disturb the baby’s sleep due to any movements. 

The Sleep Company’s Orthopedic mattresses or Smart Luxe Hybrid mattresses with patented SmartGRID technology that provides enough comfort and support are good options for new mothers in the postpartum period.  

Bottom Line:

Women must address sleepless nights or postpartum insomnia as soon as possible to avoid future difficulties. Making lifestyle adjustments, seeking support, and doing all possible is crucial for moms and their babies, and if not, speak with your doctor to find a remedy to your sleep troubles.

Memory foam mattresses have grown in popularity in recent years, and many sleepers who suffer from hip, back, or shoulder pain find that memory foam mattresses provide unparalleled pressure relief. Some sleepers, however, are still hesitant to choose a memory foam mattress, citing concerns about the health and safety of the chemicals used to make memory foam.

While finding a comfortable mattress is a top priority, it also makes sense to research the health and safety of the mattress you’re considering purchasing. To buy mattress online is no joke and it can be a tedious job. There are various types of mattresses on the market and choosing the right mattress online can be confusing. Memory foam mattresses are the most popular choice when it comes to buy mattress online, one of the reasons can be that people are not well aware of the other mattresses. 

The emergence of Memory Foam Mattress

Memory foam is a type of polyurethane foam. Memory foam, like all foams, compresses when under pressure. However, Memory foam differs from other polyurethane foams as it contains additional chemicals that increase its viscosity and elasticity, hence its alternate name, viscoelastic foam. When pressure is applied to memory foam, it can be stretched into various shapes and then slowly return to its original shape when the pressure is removed. Memory foam excels at absorbing energy to provide pressure relief due to these characteristics. NASA developed memory foam in the 1960s to provide cushioning against vibrations and potential crashes. The material was later used to prevent bedsores in patients who were unable to move for extended periods of time. 

Mattresses made from memory foam have an almost sterling reputation. In the 90s, they were the go-to mattress for those looking for luxury. They come with a hefty price tag, promising to provide unrivaled comfort, as well as assistance with back pain. But are memory foam mattresses everything they’re cracked up to be? New research suggests that they may not be as good for you as clever marketing might have you believe. We’ll delve deeper into what memory foam is, and here are 15 reasons why you should rethink before you buy memory mattress online.  

Retention of Heat

One of the most common complaints about memory foam mattresses is that they trap heat and become uncomfortably warm. Memory foam, particularly traditional memory foam, can become quite warm due to its design to respond to body heat and the density of the material.

Despite advancements in memory foam technology to address this issue such as open cell and gel foams, as well as other cooling construction methods, they still retain heat more than other types of mattresses. This can make it difficult to fall and stay asleep, especially if you’re already a hot sleeper. This makes it an unsuitable option for people from hotter regions or who sleep in the summer, but it is ideal for winter or colder regions.

Is it worth it?

Another disadvantage of memory foam mattresses is that they are more expensive than other types of mattresses. This is especially true if you get a particularly high-quality memory foam mattress: To buy memory foam mattresses online are typically more expensive than comparable-quality innerspring mattresses. As memory foam mattresses become more popular, particularly as mattress-in-a-box companies gain popularity, the overall cost of memory foam mattresses has decreased. However, it is still the more expensive option.

Waterproof? Oops NO 

Water, and moisture/liquid in general, can damage memory foam mattresses as well as memory foam toppers and pillows. Liquids have the potential to degrade the foam and shorten the lifespan of a memory foam mattress. This is especially inconvenient if you live in a humid climate or have a young child or pet who is prone to spills or accidents. It also makes cleaning a memory foam mattress challenging.

Sinking into eternity

Some people complain that the memory foam causes them to feel stuck or sucked up into the material. This can make it difficult to move during the night, and some people find it generally uncomfortable or off-putting. Sinkage in a memory foam mattress tends to increase with age, so people who are particularly bothered by it will grow to dislike it even more over time.

Chemical-like odor & Off-Gassing 

Memory foam mattresses have a distinct, chemical-like odor when they are first manufactured. This is known as “off-gassing.” The smell usually goes away within 24 hours of unboxing, but it can sometimes linger for weeks. Cheaper memory foam mattresses have stronger and longer-lasting off-gassing. 

                                            

Difficult to move

Many memory foam mattresses now come in the form of a mattress in a box, giving the impression that they are lightweight. This, however, is not always the case. Once set up, a memory foam mattress is significantly heavier than other types of mattresses. This can cause problems when attempting to lift the mattress to change the sheets or reposition the mattress. It can also be a major pain when moving, especially if you have a mattress in a box because it will most likely be much more difficult to get the mattress out of the room than it was to bring it in.

Memory foam mattresses can be heavier than other types of mattresses. The weight may be an issue for those who prefer to rotate their mattresses every so often for mattress preservation; it may also be an issue for those who move around due to temporary stays.

Lack of support

Memory foam mattresses have caused discomfort and failed to offer enough support to the body. One of the main reasons for this could be that the material used is of poor quality, or that other parts, such as the cover, are of poor quality. A low-quality memory foam mattress may have a variety of problems, including discomfort, odors, hot spots, a lack of support, and a short lifespan. If you’re planning to buy mattress online, sacrificing quality for a lower price is not a good long-term investment.

Not suitable for all seasons

The mattress may be softer than expected in hot climates and harder than expected in cold climates. However, thanks to central heating and cooling systems, most homes are kept at a temperature that is neither too soft nor too hard for the mattress.

Motion Transfer

Memory foam mattresses have separate foam structures that allow movements to be separated and undetectable. These aid in reducing motion transfer, so you are unaware whether your partner is nearby. Consider something other than a memory foam mattress if you prefer more intimacy but also disruption over independent experiences.

Unnecessary Fillers 

Silica and calcium carbonate are two common foam fillers. The fillers can shorten the lifespan of your mattress. Fiberglass is not a good material for a mattress. It is due to the presence of carcinogenic properties. Some unqualified manufacturers use toxic chemicals or materials in memory foam mattresses, such as formaldehyde, naphthalene, isocyanates, and benzene. According to studies and observations, these materials are toxic and may cause irritation to the nose, throat, skin, and eyes.

When looking to buy mattress online, look for a high-quality, reputable mattress company brand, such as The Sleep Company. 

High maintenance

Most of us are aware that memory foam mattresses require extensive maintenance and care to provide long-term benefits. Any spill, heavyweight, or temperature change could disrupt the foam structure of the memory foam mattress. It requires special care and attention.

Allergy Symptoms

Memory foam mattresses can be problematic for some people, such as those who have allergies, asthma, or other respiratory conditions. If you are extremely sensitive to smells, memory foam may also bother you. Allergic reactions can be triggered in a variety of ways. Specific odors can be irritating; accumulated dust can cause a reaction, and even the materials that make up the foam itself can be problematic. Moreover, Some of the isocyanates found in memory foam mattresses can cause harm to the skin. These can also cause respiration problems. Isocyanate compounds irritate skin and are harmful to human health.

Increase the risk of Sudden Infant Death Syndrome 

The symptoms of exposure to the dangers of foam mattresses can be identified. These include morning headaches, muscle pain, nausea, and a general lack of concentration. Young children are most commonly reported to have impaired cognitive ability. Particularly in those who have used memory foam mattresses. They have difficulty concentrating, frequent headaches, and respiratory problems. Studies support data that suggests that memory foam and other extremely soft bedding can increase the risk of Sudden Infant Death Syndrome (SIDS). Soft bedding like memory foam can trap carbon dioxide, which can be fatal to your infant. You mustn’t let your children sleep on memory foam mattresses.

Not suitable for every sleep positions

If you move around a lot during the night and do not stick to a single sleep position, memory foam mattresses may be a problem for you. It will take some time for the memory foam to adjust from one position to the next. It will cradle your body slowly, but not immediately. Some mattresses can conform in a shorter period of time than others. Memory foam has a distinct lack of springiness, which elastic foam is better known for.

Toxic Components

The main ingredient of memory foam is polyurethane. This compound comes from petroleum as a byproduct. During the process of making memory foam, polyurethane is often mixed with other harmful compounds, including polyvinyl chloride, formaldehyde, boric acid, antimony trioxide, and different types of petrochemicals. The effects of toxic materials typically emerge during the off-gassing process when a mattress is first used. People with weaker immune systems or allergies can be especially vulnerable to strong odors and hazardous substances. 

Is Memory Foam Safe?

Many people have been sleeping on memory foam mattresses every night for years with no problems. However, the majority of materials that go through an off-gassing phase are toxic and can drastically impact your health in the future. People with weakened immune systems are the first to exhibit symptoms. These substances may emit gaseous compound derivatives during home use.

Toxic buildup in humans is caused by the chemical breakdown of volatile organic compounds. This has the potential to have serious consequences for human health. These byproducts are dispersed into the bedroom air and can accumulate. This impairs breathing and causes a slew of allergic reactions. These unstable substances are the primary cause of rapid deterioration in health. VOCs can still be released even though they are more stable in finished products such as memory foam. This only occurs under certain conditions during use. They are typically detected by a strong odor in the air surrounding the products. Typically, those are made of polyurethane.

What does the research suggest?

The researchers were testing the effects of VOCs on lab mice. And the results from the four different mattress manufacturers revealed that all of the memory foam mattresses caused respiratory problems. The irritation to the lungs was so severe that it reduced the airflow to the mice’s lungs by one-fifth of their total intake capacity.

Final thoughts

Many products which seem to be very exciting at first sight also have a less attractive side which remains often undetected because manufacturers do not talk about it. So do also Memory-Foam mattresses which have been promoted strongly for many years (and still are) by one of the leading mattress producers and by many smaller manufacturers who tried to capture a part of that market. Since its introduction a quarter century ago, it is evident that memory foam mattresses are old and it’s the right time to say goodbye to memory foam mattresses. 

The Hindu holiday of Janmashtami will be observed on August 18th. The birth of lord Krishna is annually observed across the nation with great fervour and enthusiasm. The entire day, up until the hour of Lord Krishna’s birth at midnight, people fast and devote time to worshipping him. 

Fasting is a significant Vedic ritual that followers observe on Lord Krishna’s birthday. Fasting on Krishna Janmashtami is thought to have far more benefits than any other fasting. Everyone who observes the Janmashtami fast benefits spiritually and physically. Fasting has a deeper meaning since it draws the soul nearer to the Supreme Being. 

While fasting is followed as a sign of devotion to the Almighty and a test of our self-control, one should not go sleepless during fasting. In some religions, fasting is either eating exclusively during specific hours or forgoing certain foods that interfere with our ability to go asleep. In Ramadan, one can only eat before sunrise and after sunset, and during lent, when Christians fast, abstinence is once again crucial. During Navratri, Shivratri, and Ekadashi, one must give up flour and grains. It’s noteworthy to notice that any modification to our food schedule or eating behaviors directly affects how we sleep.

The impact of fasting on sleep

Enhance the quality of Sleep

According to research, fasting may enhance the quality of your sleep by strengthening your circadian rhythms. Your circadian rhythms control a wide range of biological processes, including your metabolism, hunger, and sleep-wake cycle. Although food is a potent secondary circadian zeitgeber, or “time trigger,” your circadian rhythm mostly depends on sunlight to control these processes. Maintaining regular mealtimes, like one does when fasting, helps support your body’s natural circadian rhythms.

More Energy & Focus

People who fast may also feel more energized and focused. Orexin-A, a neurotransmitter linked to alertness, is produced more abundantly when one fasts. People who fast specifically have higher orexin-A levels during the day and lower levels at night, which makes them feel more awake throughout the day and sleep better.

Can Fasting cause Insomnia? 

Although fasting seems to enhance the quality of your sleep, it can also affect your sleep depending on when you eat. People who consume irregular meals may have trouble sleeping. This is especially true if they eat late at night because doing so can cause the body to warm up, the reverse of what happens when we sleep. Heavy meals eaten too soon to bedtime may upset your stomach and make it difficult for you to fall a sleep, which will disrupt your sleep and alter how rested you feel when you wake up.

How to Sleep Better During Fasting? Sleep Tips –

A regular eating pattern may enhance the quality of your sleep. You could get even greater rest while fasting if you incorporate a few healthy sleeping techniques.

If your stomach is growling, it could be more difficult to fall asleep. Cortisol, a stress hormone, is released when you’re hungry, which might reduce the quality of your sleep. Plan to eat your final meal three hours or more before going to bed. You won’t go to bed hungry but your digestion won’t keep you up at night either.

Keep hydrated

Dehydration before bed can result in sleep that is less restful or of lower quality15. By increasing your water intake during the day, you may experience fewer hunger pangs16 and have an easier time falling asleep at night.

Avoid going to bed hungry

Be cautious when consuming alcohol and coffee. Although caffeine17 may make you feel less hungry, it makes it difficult to sleep. In addition to having a detrimental impact on your metabolism and leading to dietary deficiencies, alcohol18 disturbs sleep.

Take a Nap

Try to take a nap if you have a personal cabin at work or at home to keep yourself refreshed. Self-control is necessary for all types of fasting. It has been demonstrated that napping can rejuvenate our cells, lower our risk of heart attack, soothe the nervous system, and increase productivity. The half-hour could end up being your best chance to stay alive and well. If you’re napping at home then ensure that you’re sleeping on a supportive mattress. There are plenty of options available to buy mattress online

Choose to have nutritious foods

Avoid meals like junk food that are high in sugar and empty calories. You’ll find it simpler to maintain your intermittent fasting plan if you stick to eating wholesome, nutrient-dense foods. Choose complete foods, fresh produce, lean proteins, and healthy fats. Additionally, items that are healthy for your nutrition are healthy for your sleep.

Detox Your Body & Mind

Hunger patterns and sleep are connected. Because of the increased brain activity caused by intermittent fasting, it can be difficult to fall asleep. Therefore, it is even more crucial to establish a sleep schedule and limit your use of technology during this time. Get away from your normal addictive routines and spend more time in nature. Every day, take a stroll in a park that is lush and green. Become accustomed to your new schedule and maintain it. Let this be a time for introspection and cleansing. Your mind should be clearer and you should be able to sleep deeper as your body feels more detoxified. If you can, get a massage to help with the detox and to help your muscles relax. Have a green tea or chamomile tea to calm you just before bedtime.

You could find it easier to fall asleep on a regular schedule if you eat at regular intervals. Before starting an intermittent fasting regimen, especially if you’re expecting a child or have a medical problem, talk to your doctor.

moving out? Have you finally got your dream home and are excited to shift there as soon as possible? Or are you simply going to a new rented place?  

Well, in any condition, moving our stuff is the biggest task that falls upon us. Since we can’t just get up and start living in a new place or buy everything new, every single time we move into a new place, we must take our old stuff with us, whether it’s that old hand-me-down Almirah or the beloved mattress which you can’t just leave back since you can’t sleep without it. 

While shifting houses, one of the crucial tasks is moving your bed or a mattress. Many people struggle with it since mattresses are made with a delicate material that comes in big size, heavy weight and with high cost.  

So, here are some quick tips for tackling the tension of protecting the mattress while shifting: 

There are Three steps of moving a mattress: Packing, transporting and unpacking.  

Packing 

It’s the first and most important stage of moving out. It’s where you need a plan of action to shift your mattress without any damage. For that,  

Transportation 

The next step of shifting to a new place is transportation. While transporting your mattress, there are many things you need to be careful about. Such as, 

Unpacking 

 It’s the last step of shifting, yet it is equally essential in order to protect the mattress. Once you reach the new place, make sure that you, 

However, if the mattress is beyond repair, consider buying a new one. Since a broken mattress can cause sleep issues, you may opt out for the Sleep Company’s SmartGRID mattresses, which can provide you with the best comfort and support.   

Bottom Line: 

Keeping your mattresses safe while transporting them from one place to another may be hectic. But if planned out properly, it is not that gruesome.  

Also, if you find it difficult to transport an old mattress to a new place, buy a new one. You can always select the best mattress brand in India that sells the best mattresses and provides you with services like free home delivery and installation.  

SmartGRID mattresses are easy to take care of and have more extended durability compared to other mattress types. In addition, the patented Japanese SmartGRID technology layer with 2500 air channels aids in cross ventilation, making it more airy and pleasant for sleeping.

However, just like any other mattress material, SmartGRID mattresses require a certain amount of looking after to have them last longer and give you a luxurious and hotel-like feeling till the end. 

So, here are some quick tips to take smart care of your SmartGRID mattress.

A good foundation and a proper base

Every mattress, including SmartGRID mattresses, requires a good foundation or a base to balance the combined weight of the mattress and sleepers without buckling or losing one of its hinges. 

Though it’s not necessary to buy a new bed frame or foundation every time you buy a new mattress, it is crucial to ensure that the existing one is suitable and does not have any loose legs or broken corners. 

To make sure that the base or foundation of the SmartGRID mattress is intact, make sure that

Many top mattress brands like the Sleep Company manufacture the best bed frames, like Elev8 Smart Adjustable Recliner Bed with Frame, which is equally smart and best for any mattress. 

Use mattress protector 

Mattress protectors are for mattresses, just like clothes are for humans. Mattress protectors keep mattresses safe from external risk factors such as dust, sweating, dirt, oils, stains, dust mites, and bed bugs. 

Therefore, make sure you use a mattress protector from the beginning to protect your mattress from damage. 

If you want to buy a mattress protector for your SmartGRID mattress, then The Sleep Company’s Bamboo Mattress Protector is the best option. It comes with dual-layer defence, 100% hypoallergenic it provides you with soft and breathable, ultimate protection from fluids and dust mites. 

Cleaning Protect from bedbugs – show sunlight

It is essential to keep SmartGRID mattresses clean for the betterment of mattress life and the welfare of sleepers. Many factors may make your mattress dirty and unhealthy. Therefore some precautions that you need to take to maintain SmartGRID mattresses, such as,

Flipping, rotating, and folding

To maintain a mattress as soft and comfortable in every corner as it was when brand new and to increase its life, it needs to be well-taken care of.

For that, you may

No jumping or having pets

Jumping and bouncing on the mattress gives a different kind of joy to children and adults. However, it is not joyful when it comes to mattresses and bed frames. Jumping on mattresses can cause depression, and it may further harm you while sleeping. Also, it wears out the mattresses like memory foam, latex or spring early because of jumping on it.

On the other hand, though SmartGRID mattresses can handle the maximum weight and jumping kids on them, to increase their life and maintain their firmness, it’s best to avoid jumping and bouncing.

Also, ensure that your pets remain at a distance from the SmartGRID mattresses or other mattresses. Pets are prone to scratch, chew or bring dirt and mites on the bed, which further damages the mattresses even before their warranty period is over. 

Bottom Line:

Maintenance of SmartGRID mattresses is essential to make them last longer and provide the best comfortable sleep. However, make sure that you use approved methods and techniques for it. 

The best way to take care of your SmartGRID mattress, apart from the tips mentioned above, is to follow manufacturers’ cleaning directions as they know the best. 

You’ve started waking up during the night, you’ve noticed you’re more tired during the day and you’re a lot more irritable than usual. Your doctor recommends seeing a sleep medicine specialist who recommends you keep a sleep diary. You naturally ask yourself, how much is a diary going to help my sleep?

How can you determine if your sleep has been disrupted? Keeping a sleep diary is one method to tell. You could be more accustomed to keeping a diary to keep track of your routines or simply to blog about your day. A sleep diary, on the other hand, may help you keep track of your sleeping patterns and even identify what is affecting the variations in your sleep pattern.

Understanding the Sleep Diary

Track your Sleep Habits

A sleep diary is free, easy to use, and customised to fit into your daily routines. While a sleep diary is a great way of keeping track of your own perceived sleep, it’s important to remember that most people are notoriously poor at recalling their sleep habits. If you’re interested in your own perceived sleep, however, a sleep diary is a great place to start tracking your sleep habits.   A sleep diary, whether paper or digital, is a record that includes entries on your sleeping habits as well as other important personal information to help you understand your sleep health.

Recognise your Sleeping Patterns

It is a great tool for recognising changes in your sleeping patterns, why they exist, how long they have existed, and the suitable solution for your situation. Sleep diaries, according to the diary of Sleep, are the gold standard for quantifying subjective sleep.

Timeline for Sleep Diary

So, how long should you keep a sleep diary before you can trust the data it contains? According to research, a person requires at least five workday nights of sleep diary entries to reliably analyse the following sleep-related information: bedtime, waking time, how long it takes to fall asleep, and sleep length.

Some of the pros of using a sleep diary for tracking sleep are: 

How do you make use of a sleep diary?

A sleep diary can assist sleep researchers and clinicians learn about the sleep health of an individual or group. A sleep diary may also disclose sleep patterns and everyday behaviours, as well as how they influence how much restorative sleep you obtain regularly.

It includes key questions that a person is expected to log in to gain useful insights into their sleep. Fill up your sleep diary every day if you want it to be dependable and successful. Also, keep it close to you at all times so you can log in crucial facts in real-time whenever possible.

You can keep your own sleep diary or use a templated sleep diary or sleep monitoring tool app. You can quickly chronicle your day in the app and view patterns over time. If your doctor has advised you to keep a sleep diary, they may provide you with a log sheet or recommend one.

Typical details a sleep diary must have include:  

The sleep diary may also include details about your daytime activities that may affect your sleep quality at night, which you are to fill in before going to bed. It may ask: 

This information provides a full understanding of sleep patterns and the factors that impact them.

Benefits of Keeping a Sleep Diary

According to studies, maintaining a sleep diary to monitor sleep is an accurate and viable technique to screen for sleep issues and follow improvements in sleep throughout therapy. Another study reveals that keeping a sleep diary is a good way to obtain self-reported sleep/wake information.

A sleep journal enables you to self-report sleep-related information, learn about your sleep patterns, make necessary modifications to your daily routines, and embrace new healthy habits that may help you sleep better.

If you’re simply curious about your sleep, want to improve how often you get a refreshing night’s sleep, and increase your daytime energy levels, keeping a sleep diary may be an excellent place to start.  Moreover, you can also replace your old mattress with a new one. You can buy mattress online that offers you the right support and comfort for your body. If you’re constantly suffering from back pain issues, then you should try an orthopedic mattress for back pain relief.

Your sleep diary may also help your doctor check whether you have a sleep disorder, and how long you’ve had it, and recommend treatment as needed.  

Create your own Sleep Diary

Diaries are free, simple, and dependable tools for recording any type of habit. If you’re having difficulties sleeping properly, seeking for patterns to understand your sleep health, or simply wanting to optimise your routines before and after night, you might consider using one to both track and help you comprehend your overall sleep picture.

Senior Citizen: How to sleep Like a Baby?

As life progresses, you grow into a more experienced and adult version of yourself. You start looking forward to spending more quality time with your loved ones and doing long-awaited things on your bucket list apart from all the stressful and burdensome events of life faced at a young age. However, despite all the enthusiasm for those golden days of retirement, a small border of darkness hovers on the horizon, bringing various health problems and, if not looked after correctly, can destroy the peace of mind. 

The biggest thing that gets hampered due to old age is “Sleep.” Many reasons can cause sleeping issues during old age, which, if figured out, may help you ease the trouble. 

Before you work out how to improve your sleep quality in old age, you must find out the causes that can cause you sleepless nights.

Here is a list of a few reasons that cause sleepless nights for senior citizens.

1. Retirement

Retirement is the first thing you may find as the beginning of old age. It brings lots of free time and a sudden lack of activities during the daytime, creating a void in our set routine of day and night, further escalating sleep issues. Making yourself busy becomes essential to keep your mental health upright.

2. Changes

As you become older, your life goes through some significant transitions. Such as the loss of loved ones, medical conditions, or financial issues increase stress levels and make it difficult to sleep at night. It helps to speak with family members or friends.

3. Illness and pain

With increasing age, you begin having various health issues and may develop different illnesses or chronic pain. Chronic diseases such as arthritis, sleep apnea, and restless legs syndrome can make sleeping difficult.

Taking medical help or using an orthopedic mattress helps ease joint pains and other sleeping issues. The Sleep Company’s Smart Ortho Mattress, or Smart Ortho Hybrid Pocketed Spring Mattress are one of the best options available in the market if you want to buy orthopedic mattress online.

4. Medication

Sleeplessness is one of the side effects that many senior citizens face due to medications they consume for various illnesses.

Informing a doctor about these issues helps as they might change the dosage or total medication according to your health condition.

5. Emotional struggle

As you grow old, the emotional struggle is inevitable. Many reasons like health conditions, lack of daily activities, and significant life changes result in emotional problems like depression, stress, and anxiety. This further leads to sleep disorders like insomnia or sleep apnea. 

Sicking a doctor’s help is vital before these issues become worse. 

Tips for senior citizens

Like any other age group, senior citizens can also improve their sleep quality with the help of some lifestyle changes and healthy sleep habits. 

Here are a few suggestions to make those golden years of life more peaceful and less painful.

The golden mantra to lead a healthy life is “Sticking to the schedule.” Our body clock follows a natural course of our life; thus, the brain sends signals to various body parts at a particular time to perform activities such as hunger, thirst, or sleep. 

Make sure you set a sleep-wake time and follow it strictly on occasions like weekends, holidays, or family outings. 

The biggest drawback of being a senior citizen is, having nothing to do most of the time due to retirement, grown-up kids, and having others to do daily chores. It increases immobility of the body and thus fails to induce sleep- hormones.

It is crucial to keep yourself active by exercising, doing yoga, a stroll in the park, or doing personal or family members’ house chores.

Also, socializing helps as a stress-buster, thus joining activity clubs specifically designed for senior citizens like laughter clubs and book reading clubs.

Napping during the day is a good habit as it makes you fresh and awake. However, excessive naps during the day reduce sleeping time at night. 

Ensure you avoid taking more than 2 to 3 naps during the day. Also, avoid taking naps around the evening to improve your night’s sleep quality.

As you age, your body begins losing its strength and weakening, increasing joint pains and other sleep disorders. Our bed plays a vital role in providing the required comfort and easing the pain. Changing your regular mattress with an orthopedic mattress is a good idea as orthopedic mattresses provide you with comfort to joints and support to the spine and maintain its natural alignment. 

Another option you can try is adjustable beds that you can mold to different positions comfortable for your body type. The Sleep Company’s Elev8 Smart Adjustable Recliner Bed is a good option if you want to buy adjustable bed online. 

Controlling your food habits is also very important as we grow old. Avoid eating oily and spicy food regularly, since in old age our metabolism becomes weak and it becomes difficult to digest. Also, avoid heavy meals before bed to avoid digestion issues.

Last but not least, try to wind up with some relaxing activities before going to bed, such as reading a book, breathing session, Yog Nidra, or listening to music. Avoid technology as much as possible such as watching television or using a mobile at least 30 minutes before bed.

Bottom Line :

As you grow old, facing sleep-related issues is inevitable one way or the other. Though you can’t stop these issues, you can work on getting relief from them and improve your sleep quality as much as possible. 

Terms & Conditions 


  • Get Upto 5% off on MRP  

HDFC Bank Offer Details 


  • Offer is valid on a minimum spend of Rs 20,000/- 
  • Offer is valid on a single transaction in a month 
  • Offer can be availed without any coupon code.
  • This offer is valid until 31st August 2022. 
  • HDFC Bank & The Sleep Company reserves the right to stop the offer promotion without prior notice 
  • Offer is valid on selected credit cards & selected BINs